Sadly, stress has become a buzzword for any situation that is remotely disliked or not well-tolerated. The overuse of the word minimizes the tragic consequences of what stress does to our minds, bodies, and souls.
Individuals that experience stress usually have some form of personal issue such as
- wondering where they are going to live if their house is repossessed due to inability to make the mortgage payment,
- wondering how they will put food on the table for themselves and their family when they lost their job or the income is not enough to cover shelter, utilities, and food,
- being diagnosed with a serious illness and fear of the unknown,
- having been the victim of a violent crime,
- over-demanding and unrealistic job requirements,
- over-achiever high academic expectations,
- excessive debt,
- bullying, racism, discrimination, favoritism or nepotism,
- and many more negative situations.
Stress can be traumatic, and leads to serious health problems such as obesity, heart conditions, mental fatigue, anxiety, sadness, depression, teeth grinding, locked or clenched jaw, and the list goes on.
And, while we certainly do not want to appear trite, by offering stretching to relieve stress, we do feel that stretching helps tenuous situations, as well as other associated problems caused by feeling stressed out.
Those issues might include:
- poor sleep habits and restless sleep,
- increased blood pressure and pulse,
- improper breathing usually made faster from adrenaline pumping,
- tension headaches,
- nail biting and hair eating,
- overeating and binge eating,
- and again, the complications keep on coming.
More importantly, we would prefer if people were able to using stretching as a means to reduce negative impacts on the body. We know it doesn’t solve the root problem for the stress, but it helps the body avoid some unfavorable reactions.
To be honest, stretching is a natural form of general fitness. To read more about which stretching technique do experts recommend for general fitness, take a quick look at this article.
Stretches For Better Mental Health
Our minds and psyche are fragile things. We can’t see them. We can’t touch them. So how do we heal them when they are broken?
Unquestionably, that is a discussion that we are not qualified to speak about here. On the other hand, we do know about stretching to relieve stress.
We believe in preventative maintenance.
In other words, let’s try to control or relieve some of those heavy stress-related feelings, so that our minds are not constantly barraged with thoughts that make us anxious and irritable.
Indeed, as we have spoken about stiff muscles in so many of our articles, it is also possible to speak about a stiff mind.
Stress causes brain fog, hampering our ability to think clearly, which in turn affects our daily decisions and how we do things.
At some point, all of this is too much to bear. Our mental health and well-being clearly suffer.
Yet, if we set up a very short and regular routine of stretching, we can improve our body’s reactions to negativity.
For example, deep breathing oxygenates all our muscles and clears out our head. Combining inhales and exhales with your everyday stretches, it has been proven, that tension is relieved, blood circulation is stimulated, and emotional tenseness is reduced.
Stretching is pleasurable because it releases endorphins which are the body’s pain killers. And while the feeling of euphoria may be fleeting, it does go a long way to help us feel more cheerful in the moment.
By performing stretches to reduce stress, you can also ease your feelings of sadness, and at the same time, have a fitter body.
Stretching To Relieve Headaches
Tensions headaches are common, but that doesn’t make them any more pleasant when you experience them on a regular basis.
Often, they are caused by clenching the jaws too tightly when upset or angry, or when the scalp muscles are contracted, again because of how you feel.
When we are upset, we tend to pull our body inwards. We bring our arms closer to the body, and everything is pulled tight creating pressure that needs releasing.
If the pressure is not released, and so many muscles are tightened, then headaches form.
Customarily, an episodic headache happens so infrequently that it is hardly worth mentioning. Stretches will definitely ease out the tension in this case, as it is a temporary situation.
On the other hand, habitual stress leads to chronic headaches. At this point, you really have to make a concerted effort to effect change through stretching to relieve stress.
Remember, too, that hydration is important both for stress and headaches. Make it a habit of having water close by and drinking whether you want it or not. You don’t have to flood yourself in water, but consistent sips will keep tension at bay.
Stretches To Reduce Anxiety
Levels of anxiety are different from one person to the next. They also depend on what is happening that causes the anxious feelings, so it is possible for the same person to react in a different manner when something happens or is about to occur.
Although many workplaces are still difficult environments for staff, a great number are recognizing the need to relieve stress levels. As a result, they are implementing stretching programs to help their workers.
Some worksites stop at a certain time and everyone does the stretching together. This is much more fun, and ensures that all staff take the much needed break. It becomes company policy.
One of the stretches is for everyone to raise their arms high in the air, as though reaching for the sky. Wave them gently and rhythmically side to side. Feel the stretch in the arms and the sides of the body.
Everyone can also do the spinal twist while seated at their desks. They only need to move their chairs away from the desk, so they don’t knock themselves when moving.
Getting down-on-the-floor-poses probably won’t work here, as there will be no room on the floor for exercising, plus it will most likely be too dirty. But if the company is big enough, that it has a dedicated room for the stretching program, the other exercises would be great fun to try, too.
Stretches For Better Breathing
We keep reminding you that breathing is part and parcel of every stretch you perform. But what if you have problems with breathing because you are upset? What stretches can help you there?
Before we demonstrate those stretches, let’s make a few points of clarification first:
- When referencing breathing, we are referring to temporary shortness of breath or fast breathing due to stress and anxiety. This is from the adrenaline rush. We are not speaking about serious medical issues such as heart attack, COPD, asthma, or other conditions that specifically cause breathing problems.
- It should be understood that the stomach moves in and out faster than the chest when breathing. To determine how fast you are breathing, place one hand on your chest and the other hand on your stomach. If the chest is racing, please seek medical help.
Now, we can talk about stretches for better breathing to relieve stress.
Rib Stretching
Your ribs protect your lungs from injury but they also can restrict your lung movement if they are broken or fractured. With deep breathing, you can cause your ribs to expand in order for your lungs to take in more air. This stretch also forces you to exhale all the stale air from the lungs which is better for good lung health.
Lung Stretching
Believe it not, singing and laughing can do a lot for your lungs and your breathing. Haven’t you ever noticed that euphoric feeling after a good laugh?
You have effectively stretched the lungs. Not only that, but you are working the diaphragm muscle, too. Any muscles that you can stretch in the same exercise is always an added bonus!
End Your Day With Stretches For A Better Night’s Sleep
You know how they say you should never go to sleep angry? This is especially true when you suffer from stress-related illness.
Most times, you won’t be able to fall asleep, and because you are upset, you have a greater propensity to grind your teeth while sleeping.
It’s a vicious circle because you need sleep to improve your stress, but your stress is causing you not to sleep comfortably or restfully.
All the more reason to do some stretches for better sleep. Spend ten or fifteen minutes doing a few soothing stretches, so that you can lull yourself to sleep quickly and easily.
Final Thoughts on Stretching to Relieve Stress
Nowadays, stress is much more recognized than it was many years ago. Individuals are not seen as weak and feeble beings like they used to be called.
Health care professionals are seeing the effects of stress-related illness every day with many patients.
Indeed, all of us should reflect, and perhaps learn how to use stretching to relieve stress to keep our minds, bodies and souls in harmony.
